Tag: integral mindfulness

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Witnessing like the Sun

Dear Integral Meditators,

Taking a position as an observer or witness is a fundamental position that we practice when being mindful, but can it make us too cold and detached? The article below explores this theme, and how to build an integrated and balanced witnessing practice.

For those in Singapore, this evening’s  Wednesday class will be on ‘Meditation & spiritual alchemy‘, all welcome!

In the spirit of inner light,

Toby

Witnessing like the Sun

Taking a position as an observer or witness is a fundamental position that we practice when being mindful:

  • We learn to watch our thoughts without interfering, repressing, denying or encouraging.
  • We observe our reactions & responses to what people say to us, noting without judging.
  • We try and hold a third person perspective when we are engaging in daily activities, noting our behaviours and the behaviours of others as consciously as possible.
  • We learn to experience emotions without being completely consumed and over-identified with them. There is a part of us that remains at the center of the experience, balanced amidst the imbalance of our feelings.

There can be an extreme of this witnessing position, whereby we become too detached, too cold, too robotic in our mindful witnessing practice. If we go to this extreme then we can find our mindfulness practice detracting from the quality of our life, as it impairs our ability to engage in experiences with passion, engagement, emotion and humanity. With integral mindfulness, we are trying to set up a complementary, supportive relationship between our emotional engagement in life, and our ability to witness, observe and detach. These two qualities should be working with each other, not against each other!

Witnessing like the Sun
One way in which we can avoid the extreme end of mindful detachment is by practising witnessing like the Sun. From one point of view the sun shines on us with total objectivity. It is so huge, and we are so insignificant and tiny (relative to it), it has no involvement or investment in our life at all. It shines upon us as if by chance, with monolithic objectivity. But, at the same time the Sun is also warm, life-giving, bright and joyful. When we see the Sun we feel enlivened, encouraged and optimistic. So, when we practice mindful witnessing, either in formal practice or informally during the day, we can practice as if we are the Sun, combining objective detachment with warmth, benevolence and joy as we watch!

When my phone content was wiped
Yesterday I traded in my old phone for a newer version. In the process of doing so the shop assistant accidentally wiped out a bunch or photos and Whatsapp messages that had a lot of sentimental value for me. After realizing what had happened, I was feeling pretty angry and upset, and a bit emotionally traumatized at the loss. Realizing I was upset I switched on my ‘mindful witness mode’, but made sure that I combined it with engagement and passion, so that I was able to experience the emotions without repressing them, say what I wanted to say to the shop assistant about the f*#ck up (possibly more polite than he deserved, but I think I got the message across), and went about seeing if I could recover the images and information from other sources. In short I tried to practice witnessing like the Sun, shining the light of my objective awareness on the experience with warmth as I experienced the emotional roller-coaster. Two hours later, with most of my emotions processed, and almost all the important info recovered, I could relax and enjoy my new phone, calmly!

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation Asia

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Tuesday & Wednesday evenings – Practical meditations for spiritual awakening & enlightenment – A six week course

Saturday August 19th, 10am-5pm, & Monday August 21st,  10am-5pm –  Shamanic mandala meditation & art workshop

Integral Meditation Asia

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What happens when you take a mindful pause?

Dear Integral Meditators,

Where are the places in your day where you could start taking a mindful pause, and what might the results and benefits be? The article below offers a practical reflection on this…

In the spirit of pausing,

Toby

What happens when you take a mindful pause? (Breaking with habits)

On most Sunday afternoons, I drop my daughter back at her mother’s place after a day out together and make my way home. My habit after dropping her off is to take out my phone, put my earphones on and listen to some music as I walk and talk the bus back. Last Sunday however I found that I had forgotten my earphones. Unable to listen to music, initially I could feel my mind feeling displeasure about the fact that I couldn’t do what I normally do; enjoy music. After I mindfully made the effort to accept the situation, and my minds displeasure, I was able to relax and think to myself ‘I wonder what I might be able to do with this time?’ Over the course of the 20minute journey to my place, here is what happened:

  • Firstly, I came back to my physical body and spent some time moving my awareness into and taking care of the parts that were tired or stressed. I was able to tangibly reduce the amount of ambient pain and tension on my body, which in turn led to a certain amount of gentle pleasure and regeneration in my body.
  • Secondly I spent part of the time getting in touch with and ‘digesting’ some of the quite intense emotions that had been stirred up over the course of the day and the weekend. I could acknowledge the challenging emotions that were present and take care of them. I was also able to enjoy and appreciate in a deeper way the pleasurable and positive emotions that were there. This led to a deeper sense of peace and ‘at homeness’ in my experience of myself in the moment, as well as some genuine love for the others that I had been with over the weekend.
  • Thirdly, I turned my attention to my business for a short while. I planned activities and prioritized my tasks for Monday. This ‘future focused’ mindfulness enabled me to feel greater enthusiasm for my work, as well as clarity around what I needed to do.
  • Lastly, I even remembered to do a few eye exercises (You know, the ones that really help to slow the deterioration of your sight, but that hardly anyone does??) which I have been meaning to start a habit of for a while.

You can see that there were four good results that came from the original ‘forced pause’ that not having my earphones created for me. It illustrates perfectly what happens when we break a habitual, unconscious pattern, and allow ourself to take a mindful pause. Once the resistance has been overcome, our mind naturally starts to seek ways to use the time in ways that promote awareness, recovery and wellbeing within ourselves.
As well as the ‘accidental’ mindful pauses such as the example above, I also deliberately create spaces in my day to pause between tasks. Often the initial experience is resistance; my mind wants to be ‘getting on’ with what I do out of habit but, after a short while this dissolves, and it starts to think creatively in the moment. Often mindful pausing helps us to shift from automatic, habit-based thinking to creative, intelligent, non-habit based thinking.
Where are the places in your day where you could start taking a mindful pause, and enjoying the results?

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation Asia

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Tuesday & Wednesday evenings from June 6-7th – Practical meditations for spiritual awakening & enlightenment – A six week course

Saturday July 15th, 10am-5pm, & Monday July 17th,  10am-5pm –  Shamanic mandala meditation & art workshop

Integral Meditation Asia

Online Courses * 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

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Integral Awareness Integral Meditation Integrating Ego, Soul and Spirit Meditating on the Self Mindful Confidence Motivation and scope spiritual intelligence

Is your meditation a type of therapy, an art-form or a spiritual practice?

Dear Integral Meditators,

Is your meditation an art-form, a therapy or a spiritual practice? Can you combine these three things together into a single meditation practice? The article below examines this question!

In the spirit of integral meditation,

Toby

Is your meditation a type of therapy, an art-form or a spiritual practice?

Your meditation is a therapy if you are doing it to fix something inside you that is broken. Meditating to cope with stress, heal an emotional wound, to pacify/heal our addictions and demons is a form of therapy.
Your meditation is an art-form if you are using it to push the boundaries of your inner skill, power and capability. It is where you take risks, push the limits of what you thought possible, and experience new ways of seeing, feeling creating.
Your meditation is a spiritual practice when you rest in a state of no boundaries, where the barriers between yourself and the universe dissolve into light and there is just pure being-ness, one-ness, opulence and radiance.
The chances are that your meditation oscillates between these three types in an organic way, but it is extremely useful to be able to differentiate them in these three ways because:

  • There are times when you need to stop trying to fix that which is broken in you and start taking some risks
  • There are times when pushing your boundaries is doing more harm than good, and you need to create a healing space for yourself
  • There are times when you need to get off your butt and stop getting absorbed in the timeless wonder of it all
  • There are times when you need to take a holiday from the bounds of time and space and rest in the regenerative-radiance of your original being
  • There are times when you’re universal, original being explodes into action and demands that you start expressing your inner and outer art-forms. If so, you’d better act on this or watch out!

Related article: The Three Purposes of Meditation

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation Asia

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Tuesday & Wednesday evenings from June 6-7th – Practical meditations for spiritual awakening & enlightenment – A six week course

Saturday June 10th, 9.30am-12.30pm – Integral meditation & mindful walking deep dive half day retreat

Saturday June 17th, 2-5pm – Developing mindful self-confidence – A three hour workshop
June 20th & 21st – Summer solstice  balancing and renewing meditation 

Integral Meditation Asia

Online Courses * 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

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A Mind of Ease Enlightened Flow Integral Meditation Meditation techniques mind body connection Mindful Resilience Mindfulness Presence and being present

Meditation as an act of being rather than doing

Dear Integral Meditators,

How can meditation help us improve the quality of our life? The article below explores this topic in a practical way.

In the spirit of being,

Toby

Meditation as an act of being rather than doing 

The title of this article is extremely useful definition of meditation, and one that is very appropriate for information and action overloaded, busy lifestyles. One of the basic challenges that we face today is that there is always so much that we seem to need to ‘do’. Not only that, even when there is nothing left to do, because we have been programmed to “do things” all the time, we just invent stuff to keep ourselves busy. The process of simply sitting down and enjoying the present moment has become an alien and uncomfortable experience for us!
It is also a great definition in the sense that it helps us to see that meditation can include a very broad range of activities, as it is the state of mind that makes an activity meditation, not the particular activity itself. For example if you are sitting in formal meditation on your meditation seat, but your mind is wondering about all that you have to do after you get up, that is not really meditation. However, if you fold clothes and you do so with an awareness of what you are doing and with an appreciation of who you are as a human being, then that is a form of meditation. We refer to ourselves as are human beings not human doings, and whenever we generate an appreciation of that being-ness within us, and the being-ness of the Earth and other living things around us, then we are naturally moving into a meditative state of mind.
Another way of putting this is that a state of being-ness focuses on the quality of our subjective experience, whereas doing-ness focuses on the quantitative, objectively measurable nature of what we are doing. What meditation gives in terms of our daily life is a sense of depth in the quality of our experiences.  Meditation offers a gateway to appreciation, connectedness and depth that we have lost touch with because of an over emphasis on quantitative achievement in our life.
The classic book “Zen and the Art of Motorcycle Maintenance” by Robert M Pirsig is, in large part, an exploration of how modern culture has gradually lost its sense of appreciation of the qualitative experience of life through its obsession with quantity, efficiency, getting things done and generally ticking boxes of all descriptions. To become a meditator is to decide that ticking boxes is no longer good enough for you, and you want to reclaim the quality of life that is rightfully yours. This can be found simply by deciding to appreciate what you have right now, and cultivate your being-ness. Your being-ness is the natural human spirit within you that, when you are in touch with it makes us capable of feeling happy, fulfilled and complete in the here and now, even amidst the ongoing messiness and imperfection of our life.

From the above we can see that, in a sense no specific meditation technique is needed to move into a state of being. It is simply a matter of setting aside time regularly to slow things down for a while, and really being present to the experiences you are having at any given moment in your day or life. However, there are specific meditation practices that we can engage in that lend themselves to being-ness. Here are a couple should you wish to explore further:
What does it mean to meditate on non-doing?
The Man or woman of No Rank

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation Asia

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 15th & 29th May, 10-11am – Bi-monthly Monday morning meditation classes (East coast)

Tuesday & Wednesday evenings – Meditations for creating a mind of ease, relaxed concentration and positive intention – A six week course

Saturday June 3rd 10am-5pm – One Heart Celebration Day

Saturday June 10th, 9.30am-12.30pm – Integral meditation & mindfulness deep dive half day retreat

 

Integral Meditation Asia

Online Courses * 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

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How much effort do I need? – Mindful ergonomics

Dear Integral Meditators,

Coping with stress, fatigue, getting what we need to do done is a challenge for all of us. One of the ways in which mindfulness can really help us in this regard is by encouraging us to put only as much effort as we need into a task in order to get it done, no more, no less….The article below explores this topic!

In the spirit of transformation,

Toby

How much effort do I need? – Mindful ergonomics

Coping with stress, fatigue, getting what we need to do done is a challenge for all of us. One of the ways in which mindfulness can really help us in this regard is by encouraging us to put only as much effort as we need into a task in order to get it done, no more, no less. For example:

  • If I am now sitting at my computer typing this article I can be mindful to keep my body relaxed as I type, and relax my mind as I direct my mental attention to the task of writing. If I am not mindful in this way, it is very easy for me to be holding tension in my shoulders and arms, and mentally ‘trying too hard’ to think through my writing. By mindfully relaxing my body mind, I expend less energy on the task and get it done better.
  • If I am walking down the street I can be mindful to use only the muscles that I need to propel myself forward at the pace I need. Often when we walk we are unconsciously holding tension in our face, upper body and so on that is causing us to expend energy for no real purpose. When I relax my body consciously as I walk I am literally conserving energy that I can then use for other things.
  • If I am with someone who is emotionally upset, I can extend care and compassion toward them whilst consciously relaxing and not allowing their intensity of emotion to overtake my own feelings. I can extend care and compassion without exhausting myself emotionally.
  • If I have a stack of tasks to engage in, I can consciously choose NOT to allow the mental tension to overtake my physical and emotional bodies. Instead I can deliberately set up one task at a time, and keep relaxed as I do each one. This way I get more done and expend less energy.

If we keep engaging with this type of ‘mindful ergonomics’ we create a win-win situation in our daily tasks. We get more done with less energy expended, so we have more energy available for other activities, enjoyments and pleasures. More than this the task that we are engaged in in the moment becomes more enjoyable and we tend to be more effective at doing it!

The practice
At the beginning of or during any given task, simply ask yourself the question “How much effort do I need to do this task?” Come back to your body, mind and emotions and see if you can release any unnecessary tension of effort that is eating up your energy when it does not need to be doing so. Seek out the balance point of applying enough energy to get what needs to be done done, and otherwise keeping relaxed.

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation Asia

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 15th & 29th May, 10-11am – Bi-monthly Monday morning meditation classes (East coast)

Tuesday & Wednesday evenings – Meditations for creating a mind of ease, relaxed concentration and positive intention – A six week course

Saturday 20th May, 2-5.30pm – Meditations for Transforming Negativity and Stress into Energy, Positivity and Enlightenment – A 3.5 Hour Workshop

Saturday June 10th, 9.30am-12.30pm – Integral meditation & mindfulness deep dive half day retreat

Integral Meditation Asia

Online Courses * 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

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Awareness and insight Insight Meditation Integral Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation techniques Mindful Self-Leadership Presence and being present

Meditation – Life as a positive mindfulness game

Dear Integral meditators,
What if meditation was not something so much that you sit down and ‘do’each day as a way of paying attention to your world? The article below looks at this idea in a practical way.

In the spirit of the journey,

Toby

 

Meditation – Life as a positive mindfulness game

Meditation is a word whose meaning depends upon the context within which it is presented. Different schools of meditation have quite different ideas about what meditation is exactly. For myself, I like to use multiple definitions as it broadens my ability to apply meditation practically to my daily life, making it more effective. Here is the one of the central definitions that I use:

“Meditation means to focus our attention on an object that, when we contemplate it, causes our mind to become positive, calm and/or happy.”

This is the definition that I learned when I first joined the Tibetan Buddhist group that I was connected to for some years and that, as a Buddhist monk, I would teach to people. It is quite specific, telling us that meditation is a form of attention training that functions to generate and hold positive states of mind. It is also quite general, leaving scope for the meditator to choose the objects that he or she wishes to focus on. During my training in Tibetan Buddhism, the foundation of the daily meditation practice that we had were twenty one specific positive or specific mind states that we would train to be mindful of.

What I want to explain now is a mindfulness game that we can do as a form of meditation. In this exercise the positive object of meditation is not so much one particular object, feeling or affirmation. Rather it is a process of paying attention that functions to make our mind calmer and more appreciative. One of the benefits of this exercise is that it gradually trains our mind to orientate itself around positive thoughts and feelings, making them the ‘front and center’ of our moment to moment experience.

STEP 1: Sit down and either think of or write down three things in your life that you feel positive and happy about. There are infinite possibilities. Here are three that I am going to pull out of my mental hat right now:

  1. I enjoyed my Qi Gong class this morning: I was encouraged by the progress that people seemed to be making.
  2. Enjoying learning about how to create a website
  3. Daughter was happy going to school this morning, no tears!

So, there we are – three simple things.

STEP 2: Set aside a certain time, say five to ten minutes. During this time you can choose to sit in meditation, or you might choose to go for a walk, have a bath or any activity where you can maintain a relative state of relaxation and focus.
Once you have settled yourself and the allotted time has begun, your job is simply to keep your mind oriented around the three topics, and the positive feelings, thoughts and images that are generated in your mind in association with them. Your mind may wonder onto any object that is positively related to the above, but it MAY NOT move on to an object of contemplation that is either unrelated to your three topics, or that is a negative contemplation of them.
So, for an example of what I MAY contemplate about my three topics above are:

  • A sense of the positive flow of qi/light and energy within my body (relating to point one).
  • The harmonious sense I get from one of the artworks that I have placed on the website I have created
  • An appreciation of my relationship to my daughter.

Examples of what I may NOT contemplate or get distracted by:

  • Dwelling on something I disliked about one of the Qi Gong class members
  • Getting involved in a ‘to do’ list for my website
  • Worrying about my daughter on any level

So, you get the idea. If you are keeping to an aspect of the three topics that is making your mind positive, happy, peaceful, appreciative etc, then you are on the right track. Any negative or worrisome thoughts are not to be followed, as are any thoughts that are simply distractions!
This is a simple meditation or mindfulness form is very good for the overall long term health of our consciousness. It leaves plenty of room for us to make the practice ‘our own’ and be creative. It enables us to experience first-hand how to train in the meditative activity of learning to generate and hold positive and peaceful states of mind for extended periods.

Guided meditation recording: Three aspects of the positive mindfulness game

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation Asia

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 15th & 29th May, 10-11am – Bi-monthly Monday morning meditation classes (East coast)

Tuesday & Wednesday evenings – Meditations for creating a mind of ease, relaxed concentration and positive intention – A six week course

Monday 8th May, 10am-5pm – How to do Soul Portraits Workshop

Saturday 20th May, 2-5.30pm – Meditations for Transforming Negativity and Stress into Energy, Positivity and Enlightenment – A 3.5 Hour Workshop

Saturday June 10th, 9.30am-12.30pm – Integral meditation & mindfulness deep dive half day retreat

 

Integral Meditation Asia

Online Courses * 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

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Inner vision Integrating Ego, Soul and Spirit Life-fullness Meditating on the Self Meditation and Psychology Meditation techniques Mindfulness Presence and being present

Mindfully building a resilient relationship to yourself – Three levels

Dear Integral Meditators,

Over the year I’ve observed that the better my relationship to myself, the more enjoyable my life is, and the more things start to fall in place naturally in their own time for me. The article below explores how to build a healthy relationship to yourself using mindfulness.

In the spirit of warmth,

Toby

Mindfully building a resilient relationship to yourself – Three levels

The aim of this type of mindfulness practice is to build, over time a positive mental/emotional habit of self-support in our mind. This structure enables your sense of self to remain healthy and robust under increasing levels of pressure that may come from within or without at different stages of your life. It begins with the observation that our most important relationship is to ourself, as we are the one that we spend 24hours a day with. Any strengths or deficiencies in this relationship tends to get projected onto our relationships with others in our professional and personal life. I have outlined the practice in three domains that are sequential but can be done as individual units of mindfulness at any time.

1) Observing your relationship to yourself – Begin by simply watching the way in which you experience yourself daily. What is the inner commentary going on in your mind, is it generally supportive or critical? How do you compare yourself to others, is it favourably and non-judgmentally, or often critical and ‘top-dog, underdog’ oriented? Before you try and ‘fix’ anything in your relationship to yourself, get to know it, be curious about it. Mindfully watch and learn with a degree of objectivity.

2) Practising non-harmfulness & acceptance – The second practice involves learning to sit with yourself non-critically, to not be ‘at war’ with yourself or undermine yourself in the energy that you extend to yourself. Here you are simply accepting yourself as you are and learning how not to extend harmful or negative thoughts, emotions or judgments to yourself. If you can’t do good, at least do no harm!

3) Extending warmth, empathy, support to self – The third practice involves actively extending warmth, support and care toward yourself, so that when you come under stress, your internal reaction is to encourage yourself, be non-judgmental, be caring, and to create inner dialogue that supports rather than undermines a healthy sense of self.

Making this into a practice, formally and informally

In terms of formal practice, let’s say you have a 20 minute period.

  • For the first 6-7 mins you would practice simply being aware of the way in which you experience your relationship to yourself as described in section one. Observing with curiosity and non-judgment, getting to know your patterns
  • For the next 6-7mins you would focus upon non-harmfulness and self-acceptance, perhaps as you breathe in extending non-harmfulness to yourself, breathing out relaxing into a space of self-acceptance.
  • For the final 6-7mins you would then concentrate upon extending the emotional energy of warmth, support and care toward yourself, trying to sustain this fundamentally healthy relationship to self as you breathe in and out.

So that’s one example of a flexible formal practice. Informally you can take any of these practices as objects of mindfulness when you go about your day. For example

  • Watching your inner dialogue with yourself as you work
  • Not allowing unnecessary and negative criticism of self when you make a mistake – extending non-harmfulness
  • When you feel discouraged, being mindful to extend care, support and empathy to yourself

All of this builds fundamental inner resilience, and makes our life a whole lot more fun!

If you want to explore how to then extend this practice into our relations with others, then you might consider reading my article: The energetic dynamics of love

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation Asia

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby
Ongoing on Tuesday evenings , 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Tuesday & Wednesday evenings from April 18th&19th – Meditations for creating a mind of ease, relaxed concentration and positive intention – A six week course

Monday 8th May, 10am-5pm – How to do Soul Portraits Workshop

Integral Meditation Asia

Online Courses * 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

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Awareness and insight Enlightened Flow Insight Meditation Integral Awareness Meditation and Psychology Meditation techniques Mindful Self-Leadership Mindfulness Presence and being present The Essential Meditation of the Buddha

Bare attention – developing your inner ‘bird-watcher’

“To practice bare attention means to put down our impulsive, ‘doing’ mindset (‘do this, do that’, ‘should, shouldn’t’, ‘must, mustn’t’) and rest in an observational, detached state of awareness.“

Dear Integral Meditators,

Some meditation and mindfulness practices get more complex as we become better at them. Others stay simple, but continue to grow in depth. The practice of bare attention explained below is an example of the latter, a simple practice that stays simple, but grows in depth.

In the spirit of mindful observation,
Toby

Bare attention – developing your inner ‘bird-watcher’

Bare attention is a foundational mindfulness practice. Its function is to provide us with a point of stability amidst the constant change and challenges of our daily life. It also provides us with a space within which we can observe what is going on reflectively and non-reactively, which in turn increases our ability to learn from our experiences as they are arise.
To practice bare attention means to put down our impulsive, ‘doing’ mindset (‘do this, do that’, ‘should, shouldn’t’, ‘must, mustn’t’) and rest in an observational, detached state of awareness.
Instead of identifying with what arises, we watch with curiosity in a non-judgmental manner.
When you are practising bare attention you are not so much concerned with whether what is arising is ‘positive’ or ‘negative’, rather you are simply concerned with maintaining your position as the observer.
To practice bare attention means to watch what comes up within the field of your awareness without adding or subtracting from it; without repressing and/or denying it, or indulging it or over identifying with it.

Your inner bird-watcher
When I was young and living in the Philippines, my father used to take my brother and I out into the jungle, up mountains and into swamps with his bird-watching friends to, well, spot birds! Most of the time was spent walking quietly and cautiously thought the landscape looking around intently. When we saw signs of bird life or found a good vantage point we would stop and watch for a while, trying as much as possible not to make noise or disturb the birds we were watching. By staying quiet like this we were able to watch the birds behaving naturally, as if we weren’t there. The key of course was not to move suddenly, or make noise, if we did that the birds flew away!

Practicum
So, practising bare attention is like becoming an ‘inner bird-watcher’. You simply take up your observing position and watch the field of your awareness closely with curiosity, trying not to get involved in what you see or disturb it. Your ‘field of awareness’ consists of your environment and senses, your bodily sensations and emotions, your mind, thoughts and memories. From your position as the ‘inner bird-watcher’ you watch this landscape with detached, non-judgmental attention. That is the essential practice.

If you do this regularly in your formal practice you will start to notice that your ability to maintain this position of bare attention under pressure in your daily life will increase. You will have access to a point of calm and stability even when experiencing strong emotions, physical discomfort, mental anxiety, or challenges from other people or your environment.

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Integral Meditation Asia

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Concentration Energy Meditation Integral Awareness Life-fullness Meditation techniques mind body connection Mindful Resilience Mindfulness Presence and being present

Mindfulness, beauty & slowing the effects of ageing

Dear Integral Meditators,
Youthfulness and ‘staying young’ is something that a lot of people are concerned with for many different reasons. The article below explains how mindfulness can help us age slower, more gently and more gracefully.

In the spirit of beauty,

Toby

Mindfulness, beauty & slowing the effects of ageing

If you look at the ageing processes of those around you, people your age, some younger, some older, you will notice that they seem to age at different rates. Some look truly young for their age, whilst others seem literally physically older and worse for wear than they are.

What are you in control of?
As an ex-Buddhist monk I have spent and do spend quite a lot of time recognizing and accepting the inevitability of old age and death, as well as the things that accompany it. But I am also interested in how I can age well, age slower, and bring as much of my youthfulness into my ageing process as I can. One of the ways in which we can start to exert positive control over the way we age and the preservation of our youthfulness is through regular mindfulness. Here are a few reasons why:

Energy preservation – Mindfulness practice invites ergonomic use of our physical, emotional and mental energy. It invites us to be aware of how to not burn our life force up needlessly, and to set a pace of acting, thinking and being that is conducive to ageing slower.
Excess tension in the body leads to lines – what is the effect of that line that you habitually crease your forehead with when you stare at your phone? Extend it over 5, 10, 15, 20,40 years and you have permanent lines. When you practice mindfulness you create a habit of a relaxed face and body, breaking up that line-creating tension in your face!
Excess tension and stress leads to bad habits – If you are mentally and physically stressed this very easily leads to bad habits in our diet, lifestyle, sleep patterns and so on that accelerate our ageing. By practising mindfulness we reduce our negative stress and you’re youth depleting habits that go with it.
Preserving the life force through focus – Whenever we focus our mind, our energy gathers and dwells within our body, enhancing and preserving our life-force, encouraging its strength and resilience.
Not letting your life force seep away through distraction – A distracted mind dissipates our life-force, and accelerates the degenerative process of ageing. Just once allowing your attention to be distracted by your phone habits or compulsive thinking won’t kill you, but habitual and chronic distractions over a period of months and years really affects the way you age.
Attention builds natural positivity – When you are regularly making your attention relaxed, focused and present, you naturally start to feel more positive; its like pressing a ‘reset’ button in your body-mind, you come out feeling good. Do this over months and years, and you’re going to look seriously different as a result!
None of the above costs anything, just your own applied effort to building some mindfulness practice in your life!

Smiling and releasing – An anti-ageing mindfulness practice
Here is a really simple mindfulness practice for reducing the effects of age and preserving your natural beauty, youth, looks and vitality. It focuses on the face, but you can easily apply it to other areas of the body:

  • Gather your attention onto your face, use the breathing if you like
  • Become aware of the parts of your face that are tense or tired, for example around the eyes.
  • Place your attention and awareness gently in the area around the eyes. Raise the corners of your mouth to a half-smile and send that smiling energy to the muscles around the eyes. Use this attention to the area around the eyes to focus your mind at the same time as releasing the muscular tension and encouraging healing life-force to flow to that part of the face. Hold for a while.
  • Repeat with other areas of the face.

Wishing you health, beauty and long life!

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation Asia

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby
Ongoing on Tuesday evenings , 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Saturday April 8th, 9.30am-12.30pm – Integral meditation & mindfulness deep dive half day retreat

Tuesday & Wednesday evenings from April 18th&19th – Meditations for creating a mind of ease, relaxed concentration and positive intention – A six week course

Saturday April 22nd, 2-3pm – ‘How to develop your capacity for inner sight, and seeing inner worlds’

Saturday 29th April, 10am-5pm & Monday 8th May, 10am-5pm – How to do Soul Portraits Workshop

Integral Meditation Asia

Online Courses * 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

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Integral Awareness Life-fullness Meditation and Psychology Meditation techniques Mindful Self-Leadership Mindfulness Presence and being present Stress Transformation

The what, why & how of mindful attention

Dear Integral Meditators,

What happens when you start to pay attention to the way in which you are paying attention? The articles below explores this topic!

In the spirit of mindful attention,

Toby

PS: If you are in Singapore we shall be doing a class on mindful attention & awareness tomorrow, Wednesday evening. And last call for the Shamanic meditation workshop on the 25th, & Monthly mindful meal at One Heart!


The what, why & how of mindful attention 

Mindfulness can be thought of as essentially a form or attention training. By improving the way in which you pay attention to the different elements of your life you can improve the quality of your experience and the intelligence with which you interact with what you meet.
One simple but profound way of being mindful is to ‘pay attention to the way in which you are paying attention’. This can be broken down into three stages; the what, the why and the how.

The what – this first stage involves asking yourself the question ‘What am I paying attention to in this moment?’ It involves taking a step back and watching your mind, observing the movement of your attention, without interfering or trying to alter what you experience. You will observe that your attention focuses on things in a certain way, and often with a certain inner commentary with regard to what you are focused on.

The why – the second stage involves reflecting upon the question ‘Why am I focusing upon this object in this particular way?’ For example:

  • My own body with distaste
  • This future event with anxiety
  • This other person with longing

Try and understand the motivations and habits behind the way in which you are focusing on things at any given time. At this stage you are emphasizing observation, curiosity and the quest to understand, rather than to change anything.

The how – the final stage of being mindful of attention is to as yourself ‘How can I improve my experience in this moment by adjusting the way in which I am paying attention? To continue with the three examples above:

  • Is it possible to pay attention to my body with less judgment and more gentleness?
  • Could the future event be exciting or pleasant to think about if I adjust the way in which I pay attention to it?
  • Is longing an optimal way of focusing on this person, or could I replace it with curiosity, openness and/or liking?

It may be that you are happy with the way in which you are focused upon your object, but quite often if we have done stages one and two, we will naturally become aware of (often quite small) adjustments that we can make in our attention that will improve and optimize our experience.
Quite often stages two and three of the mindfulness of attention practice will start to happen quite organically as a consequence of the first practice of ‘what am I paying attention to in this moment?’.
You can do this as an actual sitting meditation practice, or you can just come back to these questions regularly in your daily life in order to improve both your awareness of attention, and the way in which you apply it.

© Toby Ouvry 2017, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation Asia

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings from November, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Tuesday 7th February & Wednesday 8th February – Lunar new year meditation 2017: Tapping into the confidence, motivation & honesty of the Rooster

Friday 24th February, 7.30pm – TGIF meditation & meal: Nourish your body mind & soul at Oneheart!

Saturday 25th February, 10am-5pm – An Introduction to Meditation from the Perspective of Shamanism

Saturday 4th March, 10am-5pm – Meditation from the Perspective of Shamanism Level 2 – Deeper into the Shamanic journey

Integral Meditation Asia

Online Courses * 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology